TDEE Calculator
Calculate your Total Daily Energy Expenditure
How TDEE is calculated
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a 24-hour period, encompassing all energy demands. It is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation, which the American Dietetic Association considers the most accurate predictive formula for healthy adults. For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5. For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161. Your BMR is then multiplied by an activity factor that ranges from 1.2 for sedentary individuals to 1.9 for those with physically demanding jobs combined with intense exercise. These multipliers account for three additional energy components beyond BMR: the thermic effect of food (energy used to digest meals), non-exercise activity thermogenesis (NEAT, such as walking and fidgeting), and structured exercise. Together, these components determine how many calories you need each day to maintain your current weight.
What your TDEE means
Your TDEE is the number of calories you need to maintain your current weight. Eating at your TDEE means your weight should remain stable over time. To lose weight, the National Institutes of Health recommend eating below your TDEE — a moderate deficit of 500 kcal per day typically produces about 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable. To gain weight, eating 300 to 500 calories above your TDEE supports lean mass gain when paired with resistance training. It is important to understand that TDEE is not a fixed number. It fluctuates based on your daily activity, sleep quality, stress, hormonal cycles, and changes in body weight. As you lose weight, your TDEE decreases because a smaller body requires less energy. This is why weight loss often slows over time — a phenomenon known as metabolic adaptation. For best results, recalculate your TDEE every four to eight weeks and compare your estimated intake against actual weight trends. Adjusting based on real-world data is more reliable than relying on any single formula.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolism, physical activity, and the energy used to digest food (thermic effect of food).
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell repair). TDEE includes BMR plus all the calories burned through physical activity and digestion. TDEE is always higher than BMR.
How accurate is this TDEE calculator?
The calculator provides a good estimate based on the widely-used Mifflin-St Jeor equation. However, individual differences in metabolism, genetics, and actual activity levels mean your true TDEE may be 10–15% higher or lower. Use the result as a starting point and adjust based on your experience over 2–4 weeks.
Should I eat at my TDEE to lose weight?
No. To lose weight, you need to eat below your TDEE (a calorie deficit). A deficit of 500 kcal per day typically results in about 0.5 kg (1 lb) of weight loss per week. The Kalori app helps you track your daily intake against your TDEE.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your weight, activity level, or lifestyle changes significantly — typically every four to eight weeks if you are actively losing or gaining weight. As your body weight changes, your calorie needs shift accordingly. Recalculating regularly helps you avoid plateaus during weight loss and ensures your calorie targets stay aligned with your current goals and activity level.
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